Posted by Phil on Apr 5, 2009 in
Races / Events The 100k Flyer today, for those not in the know this a cycle race of 100km from Rotorua to Taupo. I set out with the goal of a sub 3hr 20mins 100km, my actual ride time was 3hrs 17mins 57secs. I stopped for a water refill at Broadlands which was a mistake in the fact that I lost the bunch I was riding with which meant that I rode most of the Broadlands section by myself drafting of the occasional person that I caught up with or the occasional person overtaking me, (not the best idea). I also stopped just before the Taupo racetrack as I thought I had further to go than I actually did and needed to GO if you get my drift. Anyway it was very hard to get going after this stop so my elapsed time is probably going to be about 3hrs 22mins.
Still happy with the ride and time, I learned some improtant lessons which I can move on from and improve on next time around.
100km, 3hrs 17mins 57secs, Avg 30.7km/h, Max 63.5km/h. Heartrate; Avg BPM 166, 2% in FZ, 98% in PZ, KCal 3778
Official Time in 3hrs 20mins 11secs http://res.championchip.co.nz/View.asp?id=1316&athID=4660
Posted by Phil on Apr 5, 2009 in
Training Who can believe that a 1/4 of the year has gone, but I digress.
Rode to work this morning, it was very cold (read frozen) early this morning so I left for work at 1000, whilst it was still cold it was at least rideable.
22.13km, 1hr 24secs, Avg 21.9km/h, Max 62km/h
Heart Rate; Avg BPM 153, 4% in HZ, 26% in FZ, 68% in PZ, KCal 1047
Had a bit of a shocking ride in the fact that I had to walk some of the hill this morning, I felt good for probably the first 1/3 of the hill but had a meltdown very soon after the 1/3 mark. I felt physically sick and had to walk it off, not pleasent. I think that it was a case of not enough fuel in the tank, i.e I ran out of stored carbs. Its a learning curve.
Anyways last ride till Sat when I am going to do the 1ook Flyer
Posted by Phil on Apr 5, 2009 in
Training Rode home from work with a specific goal of keeping my heartrate below 150 BPM. I rode a different route for some extra distance and variety also, unfortuantly I forgot to take my cycle computer to work with me so I have no distance/speed data for this ride only that data from my heartrate monitor. The idea of keeping my heartrate below 150 was to try and stay out of the Power Zone, 150 BPM is the bottom of the Power Zone.
1hr 22mins 51secs, Avg BPM 143, 6% in HZ, 77% in FZ, 17% in PZ, KCal 1232
Posted by Phil on Apr 5, 2009 in
Training Got my Mag trainer the other day so went for a ride around my small block ride then followed it with a 10min 26sec ride on the mag trainer. It is an interesting machine that is boring but gives a good constant rate workout. I sat on a cadence of 100 at a virtual speed of 30km/h which gave me a virtual distance of 5.01km. It was good in the respect that I could on spinning at a constant rate at a constant workload whilst working up a good sweat.
Road ride 12.46km, 26mins 06secs, Avg 28.6km/h, Max 53km/h. Heartrate; Avg BPM 155, 3% in HZ, 7% in FZ, 85% in PZ, KCal 711
Mag Trainer 5.01km, 10mins 26secs
Posted by Phil on Apr 5, 2009 in
Training Rode to work this morning, quite cold but rideable. The shoe covers and long fingered riding gloves are definitely the go.
21.91km, 53mins 52secs, Avg24.4km/h, Max 74km/h
Heartrate; Avg BPM 158, 3% in HZ, 20% in FZ, 77% in PZ, KCal 1044